Coll Steve Hyrox Result

Overall Performance

Steve Coll, competing in the HYROX age group 50-54 at the 2024 Sydney event, delivered a performance that placed him in the top 63% overall and top 70% in his age group. His overall time was 01:57:15, and he demonstrated particular strength in the Roxzone, finishing 4 minutes and 13 seconds faster than average, indicating efficient transitions. Steve's pacing started strong, with the first few running segments showing faster times than average, but he appeared to lose momentum in the later stages, particularly during the Sandbag Lunges and Running 8. This suggests a tendency to start too fast and fatigue later on. His total running time was slower than average by 29 seconds, highlighting a need for improvement in running, as his profile suggests he is currently better in strength-based activities.

Segments to Improve

• Sandbag Lunges: This was the most significant area for improvement, with a time 4:36 slower than average. Focus on increasing leg endurance and strength with exercises like weighted lunges, Bulgarian split squats, and step-ups. Incorporate high-rep, low-weight sessions to build endurance, and practice lunges immediately after running drills to simulate race conditions.
• Running 5 and Running 8: Significant time was lost in these segments, suggesting fatigue. Implement interval training to build stamina and improve pacing. Incorporate tempo runs and long runs to enhance endurance, paying special attention to maintaining a steady pace throughout.
• Burpees Broad Jump: Slightly slower than average. Focus on plyometric exercises to improve explosive power and agility. Drills such as box jumps, burpee variations, and ladder drills can enhance speed and efficiency.
• Wall Balls: Although faster than average, there is still room for improvement. Focus on upper body and core strength with exercises like medicine ball slams, overhead presses, and core stability drills. Perfect the wall ball technique by practicing with varying weights and targets.
• Sled Push and Sled Pull: Both segments showed slower times. Incorporate sled push/pull drills into training, focusing on maintaining form under fatigue. Strengthen lower body and core muscles with squats, deadlifts, and core stabilization exercises.
• Ski Erg: Improve efficiency with technique drills focused on stroke mechanics and rhythm. Add kettlebell swings and rowing intervals to build the explosive power needed for this segment.

Race Strategies

• Pacing: Aim for a more consistent pace throughout the race. Avoid starting too fast by using a heart rate monitor to keep track of exertion levels, ensuring energy is conserved for later stages.
• Compromised Running: Practice running immediately after strength exercises to mimic race conditions, improving the ability to transition smoothly and maintain speed.
• Transition Efficiency: Continue to capitalize on fast Roxzone times by practicing transitions between exercises and running during training sessions.
• Nutrition and Hydration: Ensure a well-planned nutrition and hydration strategy is in place, both leading up to and during the race, to maintain energy levels and reduce fatigue.